Overhead squat

The bar held overhead on straight arms in a wide grip while the body squats beneath it: the least stable of the barbell squats, done with the lightest loads.

Squat family

Overhead squat

Harder option

The bar held overhead on straight arms in a wide grip while the body squats beneath it: the least stable of the barbell squats, done with the lightest loads.

DemandHard

Equipment requiredA barbell

Muscle focusQuads · Glutes · Shoulders · Back · Abs · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Hold the bar overhead in a wide grip, the arms locked and the bar over the middle of the feet.
Squat down with the chest up, keeping the bar over the feet, as deep as you control.
Stand back up, the arms locked throughout.

Form cues

Practise with a dowel or a broomstick first.
If the bar drifts forward, stop above that depth.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Learn it with a coach; leave it with shoulder pain overhead. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Swinton 2012 · Back squat and overhead squat compared (the overhead squat moves the lightest loads: the bar overhead is unstable; ISBS) ↗
Aspe & Swinton 2014 · Back squat and overhead squat compared (EMG and kinetics, JSCR) ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads, Glutes. Also: Shoulders, Back, Abs, Triceps.

Equipment

A barbell

Level

Advanced. See the easier and harder options above.

Similar moves

Barbell back squat demonstrated on the 3D figure

3D demoBarbell back squatAdvanced · A barbell

Dumbbell goblet squat demonstrated on the 3D figure

3D demoDumbbell goblet squatIntermediate · A dumbbell

One-Arm Overhead Kettlebell Squats demonstrated on the 3D figure

3D demoOne-Arm Overhead Kettlebell SquatsAdvanced · A kettlebell

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

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Questions people ask

What muscles does the Overhead squat work?

Mainly the quads and glutes, with help from the shoulders, back, abs and triceps.

What equipment do I need for the Overhead squat?

A barbell.

Is the Overhead squat good for beginners?

It is an advanced move. Build up to it with the Bodyweight squat first.

What is an easier alternative to the Overhead squat?

Try the Bodyweight squat. Both are written steps in the same progression.

How do I make the Overhead squat harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.